5min @ 0rpm, from 40 to 75 % FTP
3x 30sec @ 105rpm, 105 % FTP,65 % FTP
2min @ 85rpm, 50 % FTP
2x 10sec @ 110rpm, 150 % FTP,65 % FTP
3min @ 85rpm, 50 % FTP
3min @ 95rpm, from 110 to 120 % FTP
3min @ 85rpm, 50 % FTP
3min @ 95rpm, from 110 to 120 % FTP
3min @ 85rpm, 50 % FTP
3min @ 95rpm, from 110 to 120 % FTP
3min @ 85rpm, 50 % FTP
3min @ 95rpm, from 110 to 120 % FTP
5min @ 0rpm, from 65 to 40 % FTP
View watts
Enter FTP
5min @ 0rpm, from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 3x 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 10sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 50sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ 95rpm, from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ 95rpm, from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ 95rpm, from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ 95rpm, from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 5min @ 0rpm, from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 41m
Stress points: 53
Zone distribution Z1: 21m
Z2: 6m
Z3: -
Z4: -
Z5: 11m
Z6: 3m
We're back to working at VO2 Max intensity today, but this time we're aiming for 12min and using a steady state interval again. The plan is to ramp up through the entire VO2 Max range and maintain a high cadence throughout. REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
✓ Available in Zwift
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